MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
As a huge fan of calisthenics myself, your friend is very fucking impressive.
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
As a huge fan of calisthenics myself, your friend is very fucking impressive.
Thanks! My chest/shoulders is definitely my best area. My squat has fallen behind a bit at only 285x5 now, but working back up again. More of a mental battle than anything though.
LOVE 5/3/1!
Helped a couple of guys who were having trouble with deadlifts for almost a year; seems like they were doing "squatlifts" and were relying on their legs for most of the drive. Turned them onto starting strength for further reference. Feels good.
Funny thing is, both of them had bigger, better defined upper bodies than me. Goes to show that you never know who could use help with their lifts.
Anyways, a quick progress report. My diet's been getting sloppy and I'm not eating enough vegetables. Started going to a gym further away but lack of time definitely is taking its toll. Assessment and feedback always welcome.
Current weight: 218
Mains
Bench - 195 3x3 (been alternating between bench presses and incline/dips)
Deadlift - 225 3x5 (holding back a bit to correct form)
Squats - 195 3x5 (haven't been pushing myself as hard as I should)
OHP - 95 3x5 (really having trouble with this one. I think my lower back is getting strained doing these)
Auxiliary work
Facepulls - 110 3x5 (trying to build my pos delts)
Bicep Curls - 70 pronated, 80 supinated, 3x5
Dips - 3x5
Straight arm pulldowns - 80 3x5
Pull ups - 3x8 Hammer grip, 3x5 pronated grip
I didn't touch the gym until I was 29, and took another year and change to get everything right. I'm still fixing my workout today. Trust, some of us wish we were 20 and just starting out.
Have some perspective, go slow and steady. You have plenty of time. Just remember that regardless whatever physical failures you're feeling right now, the fact that you're showing up day after day, week after week, means you're still exponentially more potent than the average schlub sitting on his ass doing nothing and getting fat.
Funny thing is, both of them had bigger, better defined upper bodies than me. Goes to show that you never know who could use help with their lifts.
Anyways, a quick progress report. My diet's been getting sloppy and I'm not eating enough vegetables. Started going to a gym further away but lack of time definitely is taking its toll. Assessment and feedback always welcome.
Current weight: 218
Mains
Bench - 195 3x3 (been alternating between bench presses and incline/dips)
Deadlift - 225 3x5 (holding back a bit to correct form)
Squats - 195 3x5 (haven't been pushing myself as hard as I should)
OHP - 95 3x5 (really having trouble with this one. I think my lower back is getting strained doing these)
Auxiliary work
Facepulls - 110 3x5 (trying to build my pos delts)
Bicep Curls - 70 pronated, 80 supinated, 3x5
Dips - 3x5
Straight arm pulldowns - 80 3x5
Pull ups - 3x8 Hammer grip, 3x5 pronated grip
20 years old
176 cm.
46-47 kg (yes, I'm THAT skinny -.- I posted some pics a couple of days ago if you wanna laugh at my physique lol)
Anyways, thanks for the support guys, it's just that being the skinniest and weakest makes me feel like a failure of a man...Almost makes me wanna give up already
I didn't touch the gym until I was 29, and took another year and change to get everything right. I'm still fixing my workout today. Trust, some of us wish we were 20 and just starting out.
Have some perspective, go slow and steady. You have plenty of time. Just remember that regardless whatever physical failures you're feeling right now, the fact that you're showing up day after day, week after week, means you're still exponentially more potent than the average schlub sitting on his ass doing nothing and getting fat.
20 years old
176 cm.
46-47 kg (yes, I'm THAT skinny -.- I posted some pics a couple of days ago if you wanna laugh at my physique lol)
Anyways, thanks for the support guys, it's just that being the skinniest and weakest makes me feel like a failure of a man...Almost makes me wanna give up already
If you keep that negative attitude, you are setting yourself up for failure. The notion of self-fulfilling prophesy has almost become common place at this point, but you can and will enter into a loop where you almost feed off your missteps to justify giving up.
Strength training is hard. Squats are hard. Deadlifts are hard. That's why nobody does them at most gyms. Doing three sets of five on the squat, feeling it's the most difficult thing you've ever done at a gym, and then going in two days later to repeat the feat, except this time 5lb heavier takes balls. What makes a man is not how much he can squat or the fact that he's not afraid of a 405lb squat:it's the fact that he doesn't care if he fails and goes in and faces his fear anyway. Like Ned Stark says: "only when you are afraid can you be brave".
This is a challenge against yourself. Three times a week, you'll have the opportunity to face your fear of failure, in the form of a battle against gravity. It's just you and the weights. So win.
TheDarkStark
Member
SS = Max strength, linear progression. The muscles will grow in size, but not nearly as much as somebody doing a hypertrophy program, which is what 90% of male gym goers are doing.
That's why bodybuilder get the reputation of being "all show, no go" most of them aren't nearly as strong as power-lifters that are 1/3rd of their size.
I have to say, I disagree up to a point. For novices, increased strength and increased muscle mass go hand in hand. You get muscle ridiculously fast on ss, faster than any other program I can think of. For intermediates there are specialized goals such as pure hypertrophy that you would go for, sure, but very few gym goers are near that level.
Masturbate as fast as you can.
parrotbeak
Member
Burpees, turkish getups, jump squats, furious masturbation, AMRAP
It's a Friday, it's understandable. My gym's open from 5AM to 7PM on Weekends, 5AM to 11PM on Weekdays.
20 years old
176 cm.
46-47 kg (yes, I'm THAT skinny -.- I posted some pics a couple of days ago if you wanna laugh at my physique lol)
Anyways, thanks for the support guys, it's just that being the skinniest and weakest makes me feel like a failure of a man...Almost makes me wanna give up already
When I was a teenager I couldn't do a single knee pushup. Not even close to one. No muscle to speak of whatsoever due to my terrible eating habits (basically not eating at all half the time growing up, ribs very visible etc.). It's shocking that I still made it to 6'3; probably would've been 6'6 had I not had that eating disorder.
Regardless, now I can do pullups, deadlift three plates, etc. etc. Would hardly have thought it possible back then. It's all within reach with some stubbornness and time investment, a barbell, a squat rack, and protein.
Do not compare your numbers to someone else's. Compare your numbers before you started training to your numbers after you started training. That gap will increase and increase as you stick with it, and before you know it you'll be well above average.
I was 229lbs when I did my first muscle up, what helped was doing deep weighted dips and weighted pullups. I can do 3-5 of them now at 217-220lbs, but your co-worker has Chimpanzee level strength.
TheDarkStark
Member
You're wrong.
The reason beginners see such monster gains in size and strength is because their muscles are atrophied. Once you've built a foundation and your muscles are no longer atrophied (typically around 3 months) if you're not working towards a specific goal, then you're wasting your time.
This only applies if comparing apples to apples. IE; somebody doing nearly the exact same routine but 1 person is doing 5 sets of 5 with 5 minute rests, and one is doing 3 sets of 12 with 60s rests.
Obviously some "bro" or noob who only does biceps and chest isn't going to be anywhere near as big overall as somebody doing SS and hitting all major muscle groups with compound lifts.
I'm not sure which ones are serious haha. wtf is a burpee! I'll google all, including furious masturbation
Yeah do 20 burpees. See how much excess energy you have.
D
Deleted member 12837
Unconfirmed Member
If you're only seeing 3 months of size gains as a novice on SS, you're doing something wrong. You should be able to get just about a year out of the program, making consistent gains in strength and size. I know I certainly did, and from what I've read in these threads, so have other posters.
Not everyone's noob gains will last that long, but for most I imagine the period will be longer than 3 months.
I feel like giving up guys
Current weights:
Squat: 40kg
DL: 30kg
Bench Press: 25 kg
Press: 15 kg
Pendlay Row: 20 kg
I know this is only the first week but I'm already struggling :/ I seem to have way more strength with my legs than with my arms :/ probably because I play soccer?
Whatever...I guess I'll spend the weekend eating like there's no tomorrow lol seems like that's the only way to get stronger :/
My advice would be to start over from beginning with the bench (and press) and progress much more slowly this time. You started with the barbell and then added 5kg and couldn't get it up, am I right? That 5kg was obviously too much for you and you should have added maybe half of that or less.
I would suggest starting from even lower than 20kg if 25kg is your limit. If you can start from let's say 10kg with the bench and then go from there with smaller increments that would give you some headway.
And GOMAD or at least 1/2 GOMAD would probably benefit you as Noema said. And just eat and rest lots.
As Rippetoe said to one poster in his forums who was wondering if he was just too out of shape to do SS:
- From the book Mean Ol' Mr. Gravity.Rip said:
Aweseome OT! Very informational, albeit somewhat scary/intimidating. Read everything, still got a couple questions though. As instructed:
Age: 22
Height: 177cm
Weight: 52kg (fml)
Goal: more than that.
Current Training Schedule: nada
Current Training Equipment Available: University Gym, so pretty much everything
Comments:
Okay, a bit of backstory:
I've always been quite underweight, for one reason or the other, I don't really know. I like to think I eat normally, maybe a bit on the lower side, but definitely normally. I also tend to eat somewhat unhealthy, being a university student and not liking to cook. (I'll be looking for input here). I was sadly forced to stop playing the sport I loved competitively - tennis. Shoulder issues. I have very weak ligaments, they give in super easily and become loose, which is why I have problems with most of my joints. This used to be a smaller problem when I still did a lot of exercise, since my muscles would make up for the lack of ligament-strength. However, when I stopped exercising so much, my muscles got worse, so my ligaments got worse, so my body started aching more, so I stopped exercising, so my muscles got worse, so.... you get the idea. Death spiral, fast forward to where I am now. Also went to physiotherapy for a little while, didn't help much.
I would love to be able to pick tennis up again, but my shoulder is in such bad shape that if I play more than an hour, I can't move it afterwards for a week or so because it gets inflammed super easily, so I know that it's a long path til then and will take a lot of careful exercise - which is where GAF can hopefully come in! A couple goals I have for myself:
A) Gain weight. Somehow. Somewhere. Get up to a healthy weight.
B) Gain muscle mass, generally
C) Especially gain muscle mass in joints where I am having severe problems - Shoulders and Knees.
Now, I read the OP and it seems like I should probably really start as an absolute beginner with exercises, which is sth I have no issue with - I'll do what it takes. I can probably go to the gym twice a week, MAYBE 3 times, depending on how packed my load is with school&work. Now, while I'd love some input on specific exercises, especially with regards to my shoulder (and knees), I have more questions about my weight-gain plan. What exactly am I supposed to do here? Just follow thee basic "eat" plan in the OP, maybe do the milk thing? (does that really work? that seems kinda scary... Probably doesn't help that I'm lactose intolerant, does it.) I know people who swear on protein shakes, but I don't know which ones or how much or how often or when... or generally anything. I never go to the gym.
I'm welcoming any input, it's much appreciated.
And if anyone wonders "why now", it's because I just got dumped from a 3 year relationship. So... fuck that, I'm hitting the gym. If not now, then never.
Age: 22
Height: 177cm
Weight: 52kg (fml)
Goal: more than that.
Current Training Schedule: nada
Current Training Equipment Available: University Gym, so pretty much everything
Comments:
Okay, a bit of backstory:
I've always been quite underweight, for one reason or the other, I don't really know. I like to think I eat normally, maybe a bit on the lower side, but definitely normally. I also tend to eat somewhat unhealthy, being a university student and not liking to cook. (I'll be looking for input here). I was sadly forced to stop playing the sport I loved competitively - tennis. Shoulder issues. I have very weak ligaments, they give in super easily and become loose, which is why I have problems with most of my joints. This used to be a smaller problem when I still did a lot of exercise, since my muscles would make up for the lack of ligament-strength. However, when I stopped exercising so much, my muscles got worse, so my ligaments got worse, so my body started aching more, so I stopped exercising, so my muscles got worse, so.... you get the idea. Death spiral, fast forward to where I am now. Also went to physiotherapy for a little while, didn't help much.
I would love to be able to pick tennis up again, but my shoulder is in such bad shape that if I play more than an hour, I can't move it afterwards for a week or so because it gets inflammed super easily, so I know that it's a long path til then and will take a lot of careful exercise - which is where GAF can hopefully come in! A couple goals I have for myself:
A) Gain weight. Somehow. Somewhere. Get up to a healthy weight.
B) Gain muscle mass, generally
C) Especially gain muscle mass in joints where I am having severe problems - Shoulders and Knees.
Now, I read the OP and it seems like I should probably really start as an absolute beginner with exercises, which is sth I have no issue with - I'll do what it takes. I can probably go to the gym twice a week, MAYBE 3 times, depending on how packed my load is with school&work. Now, while I'd love some input on specific exercises, especially with regards to my shoulder (and knees), I have more questions about my weight-gain plan. What exactly am I supposed to do here? Just follow thee basic "eat" plan in the OP, maybe do the milk thing? (does that really work? that seems kinda scary... Probably doesn't help that I'm lactose intolerant, does it.) I know people who swear on protein shakes, but I don't know which ones or how much or how often or when... or generally anything. I never go to the gym.
I'm welcoming any input, it's much appreciated.
And if anyone wonders "why now", it's because I just got dumped from a 3 year relationship. So... fuck that, I'm hitting the gym. If not now, then never.
myfitnesspal.com to track calories
Eat at a caloric surplus, get 1-1.5g/lb of bodyweight in protein. Do you have access to a kitchen of some sort?
Yes I do. And with the 1-1.5g/lb, do you mean through regular nutrition or with supplements?
Regular nutrition preferably and then some whey if you can't otherwise get that amount of protein from real food.
sleeping_dragon
Banned
I havent doing any weight since new year eve but the inconvenient pain is still there, I dont think is anything serious because I can do all of the movements but the inflammation is there when i lift something heavy.
Wow guys... I'm amazed and humbled by all the support...
I'm definitely not giving up, and I'll be doing everything you guys suggested. And if I don't see progress in a couple of weeks...so be it, I'll see progress in a couple of months instead, just gotta stay focused and consistent right?
Also, I've been researching the whole gallon of milk thingy, has anyone actually tried it? I don't know, it seems kind of excesive, but given my current weight I guess anything should work as long as it has a lot of calories.
Oh and Smiley90 I hope you can reach your goals man, you and I seem to be on the same boat. Weak and skinny but determined to change once and for all.
I'm definitely not giving up, and I'll be doing everything you guys suggested. And if I don't see progress in a couple of weeks...so be it, I'll see progress in a couple of months instead, just gotta stay focused and consistent right?
Also, I've been researching the whole gallon of milk thingy, has anyone actually tried it? I don't know, it seems kind of excesive, but given my current weight I guess anything should work as long as it has a lot of calories.
Oh and Smiley90 I hope you can reach your goals man, you and I seem to be on the same boat. Weak and skinny but determined to change once and for all.
Its excessive, and there's better ways.
Use milk to help fill your goals, you don't need a gallon a day. Have a glass with each meal.
Poindexter
Member
I'm here for a 7am meeting at work and they provided snacks but its all junk food. I have a bag of spinach in my personal fridge in my office but I don't think I wanna be that guy. This blows.
Anytime we have an early meeting its just coffee for me. It's all donuts, muffins, etc. Never anything worth me eating, especially with diabetes. Not that I won't have something bad occasionally, but I certainly won't waste my rare sugary treat on a shitty Dunkin Donut.
Ok guys, I need some help for my fiancé. Wedding is getting closer and she wants better defined shoulders and arms for her dress. Keep her compounds the same (3x5 on squats, deads, bench, press), but add in 3x10-15 accessory work for hytrophy?
I'm assuming her dress is strapless that's why she wants to work on those areas.
I'm assuming her dress is strapless that's why she wants to work on those areas.
sweetvar26
Member
Posted this in the weight loss thread but here it is.
I am 6'3, may be 6'4. Really don't know the exact height.
I am 255lbs at the moment. I've been weight training around 3-5 days a week, mostly 4. I am pushing myself with the weights, with whatever I can. I don't lift heavy but I try to.
I consider myself over weight with belly and fat from my chest to thighs. Would lifting make my body still stay at the same size while adding muscle or do you think eventually I will be able to trim down the line? Like decrease my size from XXL to an XL?
I haven't been doing any cardio at all but I do walk around 20-30 minutes a day for my day to day activities.
Any ideas?
I am 6'3, may be 6'4. Really don't know the exact height.
I am 255lbs at the moment. I've been weight training around 3-5 days a week, mostly 4. I am pushing myself with the weights, with whatever I can. I don't lift heavy but I try to.
I consider myself over weight with belly and fat from my chest to thighs. Would lifting make my body still stay at the same size while adding muscle or do you think eventually I will be able to trim down the line? Like decrease my size from XXL to an XL?
I haven't been doing any cardio at all but I do walk around 20-30 minutes a day for my day to day activities.
Any ideas?
Yeah has this been discussed here? I love banana republic boot cut jeans, they fit great. Problem is I cant get my size online. I tried a bunch of others but they are not good for big thighs or squat booty. Tried Lucky Brand most recently and no good, too bad because they look great.
Probably starting strength, the routine in the OP.
Really? I got 3 pairs of Lucky jeans (from Costco! 35.00 each!) and bought a size up and I'm actually pretty happy with them.
Sounds like the first thing you need to do is find a real program instead of lifting a random number of days a week and "not lifting heavy but trying to"? Doesn't even make sense.
Get on a real program and I guarantee you'll lose weight, gain muscle, plus look and feel awesome.
SS from the OP is what you're looking for.
Starting Strength. Mark Rippetoes program in the OP.
SS really seems to be the best thing there is for beginners, I am yet to see or hear anything bad about it, internet reviews can't praise it enough. Looking forward to get started with it myself.
the link in the OP, though, it links to a random article, or am I missing something here??
SS being a book or guide, I thought that would be a link to buy it.
Yeah, id stick with whats she been doing, but adding "finishing touch" exercises on arms n shoulder days. Like arnold press shoulder style, front n side dumbbell raises, bicep curls and extensions.
Just had a look....
So basically
Day 1
Squatz
Bench Press
Deadlifts
Day 2
Squatz
Military Press
Power Clean
I don't like the look of Power Cleans...how about if I did Squats, Bench Press, Military Press and Deadlifts 3 or 4 times a week?
I've been working out hardcoreish for the past 6 months but mainly on low carbs so not much muscle gain and no off it and looking to bulk up with muscle before cutting on low carbs again to get rid of the last bit of flab...am I doing it right?
So basically
Day 1
Squatz
Bench Press
Deadlifts
Day 2
Squatz
Military Press
Power Clean
I don't like the look of Power Cleans...how about if I did Squats, Bench Press, Military Press and Deadlifts 3 or 4 times a week?
I've been working out hardcoreish for the past 6 months but mainly on low carbs so not much muscle gain and no off it and looking to bulk up with muscle before cutting on low carbs again to get rid of the last bit of flab...am I doing it right?
parrotbeak
Member
You can get it right from his company too, with free media mail shipping: http://aasgaardco.com/store/store.php?crn=199&rn=413&action=show_detail
HarryHengst
Member
There are a few modifications of the program on the SS wiki. I like the Practical Programming version:
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Another version can be found here: http://goonlifter.wikispaces.com/sean10mm's+Modified+Starting+Strength , which has some additional lifts added to it.
Dont second guess it. Do it exactly as written. Make sure you keep increasing as long as possible and make certain you eat enough.
sweetvar26
Member
When I meant I am not lifting heavy, I say that with respect to the other people in the forum who do more than 225lbs bench, squats etc.
I posted my workout couple of pages ago. I used to go to the gym and lift weights when I was in college but I haven't done that the last 3 years. Trying to get back into the regime. Here is what I am doing right now...
EDIT 2: I did add deadlifts and dips since the last week. Like this week, I worked out 4 days since last Sunday. I took my day off yesterday and may be considering another day off today as well.
I consider "lifting heavy" to be what is considered heavy for you, and only you. If you can only manage 3-5 reps of 135...that's heavy for you, and that's perfectly fine.
Master that 5 reps of 135 until you can do 8 of them easily, then up the weight 5 or 10 pounds a week. Challenge yourself.
Maybe something like this for her...
Day A
Bench 3x5
Incline dumbbell bench 3x10
Pec fly 3x10
Dips 3x10
LTE 3x10
Tricep pull down 3x10
Day B
Squat 3x5
OHP 3x5
Leg press 3x15
Leg Curl 3x10
Lateral raises 3x10
Front raises 3x10
God mornings 3x10
Day C
Deadlift 1x5
Row 3x10
Shrug 3x10
One arm row 3x10
Incline dumbbell curl 3x10
Zottman curl 3x10
sweetvar26
Member
Pretty much what I have been doing. be it either Squats/Bench or whatever.
I've been maxing myself out and increasing the weights, it has been a tough road but I think I am on the right track as for the lifting.
I just need to get the form right for the deadlifts. I'm scared because I had back and knee issues in the past and the last thing for me to do is hurt them. Be it either Squats/deadlifts.
gonna do a ridiculous fullbody workout today since I feel like it and haven't been in the gym in like a week to work out. probably gonna start out with legs (squats, deadlifts), and then superset chest and back after completing flat bench and BB rows, and finally do shoulders (power cleans, ohp). should be a jolly old time. oh yeah and then I'm gonna break my new running shoes in on the treadmill. hella preworkout samples will be ingested.
If you have a kindle get it on there, 3rd edition.
- Status